Barbell
Drills
Monkey Squats
5-5-5-3-2-1
Pushing Drills
5 sets Building
2 strict press + 2 pp + 2 push jerks
Clean + Thruster Complex x 6
1 Halting Clean + 1 Full clean into a thruster + 1 thruster
BB Cycling
Emom x 5
3 Thrusters + 3 PP
ABS
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between